8:00AM - from BHS - 96mins with fartlek - 70mins moderate with Bob, then 22 x 20/40's, cool-down - averaged cumulative pace of 6:56 for 3.1+mi while doing 20/40's...which turned into more like 25/35's for last 8-10 reps. Very cold and windy...but the weather looks like it may soften in the near future. Whatever.

6:30PM - F500 - snuck in a gym workout...Mobility work5min incline walkPull-ups 20,15,15Reverse cross-over lungesJump rope 2x100/20 singles/doublesThen 3 rounds for time:30 DU's15 snatches (65lbs)Time 7:18Notes: Felt pretty good. Knocked off 30 more DU's after I finished the 3rds. Effort level was moderate. Didn't really push. Experimented with breaking up the snatches right off the bat 4,4,4,3. Seems to work well. But if you want to do well at this sort of thing, you need to practice.